Returning to Running after Injury – The Rule of Two

As I mentioned in my last post, my hip has improved so much that I am contemplating a return to running. However, it is absolutely essential for my recovery that I do not do too much too soon and I also keep up the cross training and strength training!

I found this article on runningcompetitor.com about a method of taking it easy when returning from injury:

“Start with a 10-minute run at a comfortable pace. If you’ve already been using a bike or any other form of exercise during the layoff, you can offset your times. For example, if you were doing 45 minutes of biking, start with 10 minutes of running and 35 minutes of biking. Next is where the “two” comes into play. If you experienced no pain during or after the run, add two minutes to your next run. As long as your body feels sound, add two minutes per run. But, if you experience unfavorable symptoms, subtract two minutes from your next run and do not increase running times until you have at least two consecutive successful runs.”

And by way of example:

Day 1 – 10-minute run (option – 35-minute bike) — result = no pains

Day 2 – 12-minute run (option – 33-minute bike) — result = no pains

Day 3 – 14-minute run (option – 31-minute bike) — result = discomfort after the run